Weight Loss Tips

5 TIPS SUCCESSFUL WEIGHT LOSS: People can lose weight and maintain this loss by taking several achievable steps. These include the following: 1. Eat varied, colorful, nutritionally dense foods Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams Trusted Source (g) daily. The following foods are healthful and often rich in nutrients: Fresh fruits and vegetables. Fish. Legumes. Nuts. Seeds. Whole grains, such as brown rice and oatmeal. Foods to avoid eating include: Foods with added oils, butter, and sugar. Fatty red or processed meats. Baked goods. Bagels. White bread. Processed foods. 2. Keep a food and weight diary. Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis. 3. Engage in regular physical activity and exercise. Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss. One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week. If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels: Taking the stairs. Raking leaves. Walking a dog. Gardening. Dancing. Playing outdoor games. Parking farther away from a building entrance. 4. Eliminate liquid calories. It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits. Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor. Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water. 5. Measure servings and control portions. Eating too much of any food, even low-calorie vegetables, can result in weight gain. The following size comparisons can be useful for monitoring food intake when dining out: Quarter of a cup is a golf ball. One-half of a cup is a tennis ball. 1 cup is a baseball. 1 ounce (oz) of nuts is a loose handful. 1 teaspoon is 1 playing die. 1 tablespoon is a thumb tip. 3 oz of meat is a deck of cards. 1 slice is a DVD.